Field Notes

“Complaining is not a conversation.” -James Victore

suffah

The Fragile Generation >>> It’s crazy how much our successes comes down to our own belief that we will endure. That trust in ourselves, and in our relationships, is developed gradually, testing little by little – poco a poco – in a staggered rhythm of experiences. And isn’t it interesting how both our self-confidence, and often times our relationships are strengthened via the same thing: working through discomfort…

“I believe that people who trust themselves and trust each other are willing to have difficult conversations. You know, relationships are not easy, whether they are work relationships or personal relationships. We may upset each other; we may say something the other person takes the wrong way. I give everyone complete permission – starting with me – to come and tell me directly that I did something they didn’t like… say it in as raw of a way as you want – you don’t have to figure out how to say it, you don’t have to wait until you calm down. But if you are incapable of doing that, if you are only capable of passive aggressive behavior… consider this your last warning.  -Arianna Huffington on the new HR Dept


31 Oct | Tu
Mobility | 3x
COB hold x :20
SL elev hip bridge x 12 ea
Hollow rocks x :20

Warm-up | 2x
WB x 7
SA KB press x 5 ea
WW + taps x 10

Work | [fave]
A. 5x:
Front squat x 5 @ 75% (120#)
Back squat x 5
Rest x 2:00
B. FR Rev KB lunge 4 x 6 ea [1:00 btwn legs] (35/40#)
C. 3x:
Slam balls x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m

01 Nov | W
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Popes x 15 ea

Warm-it-up |
TGUs x 2 ea side @ 40, 45, 50#

Work | [Repeat]
A. Bike x 30:00
B. 5x:
SA KB FR carry x 30m ea (45#)
Samurai squats x 4 ea (35#)
FLR x :30 [:30]
C. Stepmill x 15:00

Stretch | 10:00

02 Nov | Th
Warm-up | 2x:
Row x 1:00
BU TGUs x 2 ea

Work |
A. 5x:
RNT rev lunge x 10 ea
DUs x 30
SA press x 5 ea (25, 4@ 30#)
B1. Incline DB bench 5 x 8 [1:00] (4@25, 30#)
B2. Pendlay row x 10 [2:00] (65, 3@ 70, 75#)
C1. SA DB bench 4 x 8 ea @22×1 [RI] (3@25, 30)
C2. SA cable row x 10 ea [2:00] (30#)

04 Nov | Sa
Mobility | 3x
Scap press x 10 @ 5s ea
Bird dogs x 12 ea
Hip hikes x 15 ea

Work | [New Fave]
A. Stepmill x 20:00
B. 5x:
Offset carry x 20m 30m ea (40 OH/35 FR)
Wall walk x 1
Side plank x :20 ea
Sled x 20m 30m (+135#)
C. Bike x 25:00
D. Row x 10:00

Stretch | 10:00

05 Nov | Su
Warm-up | 3x
Bike x 1:00
Slam balls x 7 @20#
DUs x 30

Work |
A. DL 7 x 2 [2:00] (175, 185, 195, 205, 200(v), 205(v), 210(v)#)
B. PC 10 x 2 [2:00] (3@125, 130, 130(v), 130(v), 125, 5 HPC @115#)
C. BS 4 x 5 @ +/-70% [3:00] (130#)
D. BTN PP 4 x 2 [1:30] (90, 95, 100, 105#)

Stretch | 10:00


Tu | Didn’t have tons of energy or excitement heading into The Tang. Told myself to just mobilize and move and see how I felt. Did that between every part… and got through them all. Okay then. I think my 75% is a little more than 120, but there’s only one way to find out 😉 Both part A and part C got me breathing pretty good, but in different ways.

W | The front rack carries are so much tougher on the right side than the left. Wicked sore front all dem sqwats on Monday. Stepmill makes me sweat a lot, even when I am not-mouth breathing.

Th | Workday summarized in five seconds:

Gym sesh summarized in four sentences:
Failed on the tempo bench on the 8th rep on the right side. Got thru all of ‘em on the left. Contraction on the left side on the SA row feels really weak in comparison to the right. How’d I get so sweaty?

Sa | Focused on staying checked in on the machines. If I had a globo there wouldn’t be any friggin screens! But I don’t, so there. Part B was hard. Honestly, it kicked my ass. The run on the sled is 30 so I just did that. I figure it’s cheating a little with the carpet so… 

Su | Well, the pulls from the ground weren’t stellar. The DL positioning felt better, worked to brace and get in the position at the start there. I gotta work those fails. The first successful rep on the fail vid felt really bad, but in the footage it didn’t looks so bad. Same with the cleans. I got pretty frustrated with myself – so frustrated that apparently I lost count and just fired off five sets of some hang power cleans to appease myself.

The back squats, however, felt AWESOME – the grip with the floor, the drive through the floor, e’rything. Ditto with the BTN work. The hundy plus five was a little spicy, but I should definitely start heavier earlier next go around.

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Behind the Scenes

“Sometimes it’s a little better to travel than to have arrived.” -Robert M. Pirsig

power pose
Arrival at failure or a power pose?

Fair warning, I’m gonna do that thing where I string some seemingly random threads together. Yes! I’m making you an afghan blanket just like grandma used to make. It’s for the summer-in-the-desert Netflix and AC chill. We all know it’s best done sans pants and when the blower kicks on, that ish gets drafty. Brrr!

Oh man, off to a good start, Gunz.

Aight times tres.gif
My weekend ‘flix binge

Let me set it up. The internet went down last week at my office. Then the server. And the phones. The daily dose of streaming music had yet to make my daily moments of gratitude…. Until about noon on day 1 of downage (let’s make that a word). When the only sound in the room is the click of your mouse and the voice of a well-meaning but over-sharing coworker, you become hungry for any noise rapido.

I’m pretty sure this is the only time I will ever say this: Facebook (and unlimited data) to the rescue. The first thing in my feed was this conversation with My Girl Kate (Galliett – not actually my girl, but we’re vibing in a limbic resonance kinda way, at least one-directionally):

Isn’t it interesting, the split screen comparison of the backdrops of each human… Hmm. What’s that say about each? *eye brows* Anyway, I really like what Kate had to say, in particular on the matter of our human desires to go “right to do the handstand” in life – resisting or disregarding all the tedious, boring, crucial, delicious (choose your adjective and your mindset) work it takes leading up to it. The dudes at BBS touched on it this week, too, the “rush to greatness” and the desire to just do the cool stuff. I think we can call that Insta-itis. Friends, I get the fever, too.

The allure of all the shiny, shiny shit on Instagram got me thinking about a dude whose work I was introduced to in a theory of architecture class during grad school, Guy Debord. His work, The Society of the Spectacle, is all about “the gaze”. Courtesy of Wikipedia (which does a way better job of summarizing it than I can. Throw them some bones):

“Debord traces the development of a modern society in which authentic social life has been replaced with its representation: ‘All that once was directly lived has become mere representation.’ Debord argues that the history of social life can be understood as ‘the decline of being into having, and having into merely appearing.’ This condition, according to Debord, is the ‘historical moment at which the commodity completes its colonization of social life.’”

Sounds like the moment is now. Though maybe it’s best we converse on the matter. Maybe over a scratch meal…?

My last random thread (Fuuu… that’s gonna be one comfy blankie) is about the eats, the value of home-cooking. Did you know last year Americans spent more money in restaurants than they did on groceries. (Right. This means zero grounds for bitching about the cost of groceries.) I couldn’t agree more with Tamarkin’s take on meal delivery services, but man, there’s so much more that “goes to waste” when you’re not involved in the process (note that rabbit hole, those of us who gather our meats and veggies from a retailer). Similar to the joys of suffering through a workout, the task of creating with others fosters more that the “thing”, it feeds that connection to your people. It’s like time under tension, but with food. Shared effort for the win.

I’ll leave you with this behind the scenes from the man with the bongos, who totally gets why a person might wanna keep an afghan (little “a” friends) handy on the front porch.


02 June | F
AM | Friday Hike Club!
Piestewa Peak

PM | Globo Mountain
Mobility | 3x
Cossack lunge x 12
Scap press x 10
Rev curl-ups x 10

Warm-up | 3x
Row x 1:00
Slam balls x 7
AYTs x 5 EA

Train | [Repeat]
A. Deadlift 7 x 3 (185, 4@195, 2@200#) [2:00]
B1. SA DB snatch 7 x 3 ea (35, 2@40, 3 @45#) [RI]
B2. SL hip bridge x 10 ea (5@20, 2@17.5#) [1:00]
C. Lat pull downs 4 x 10 (60, 3@70#) [1:00]

Stretch | 15:00

03 June | Sa
Mobility | 3x
Wall slides x 10
GA squat x 10
Pope clammies x 15 ea
TVAs x 15

Train |
A1. Row 3 x 300m [RI]
A2. FLR + taps x 12 [RI]
A3. KBS x 5 (44#)
B. 10 x PC + HPC x 2 (3@115, 4@125, 3@115#) [As req’d]
C1. [Cable] Pallof press 3 x 12 (40#)
C2. Kneeling BU KB press x 6 ea (24, 20, 18#)

04 June | Su
Mobility | 3x
OHWL x 10
Hip CARs
Glute press x 10
Prone Y raise (abs – check) x 10

Train |
A. Row x 15:00 (Pretty comfy pace, 3457m)
B. Seated hammie curls 4 x 12 (80#) [1:00]
C. Heeeip extensions 4 x 12
D. Zercher reverse lunges 3 x 8 ea (75, 85, 85#) [1:00 btwn legs]
E. Bike or treadmill x 20:00 (bici)


F | Morning hike was pretty fucking sweet. Felt good! Was pleasantly surprised with my capacity and recovery.

day of the donut.JPG
National Day of the Donut… Taco… Pancakes

PM sesh… The DLs felt really strong and easy off the floor. As noted previously, part B is pretty nice cardio. I dropped weight on the SL hip bridges when I noticed I wasn’t able to completely open the hip at the top (a point the emphasized) on the left side. Did the pull-downs with the long bar grip. Yep, felt em.

Decided to hit the scale in the ladies locker room. Results: 163.3. It’s just a number, but I think I’m still gonna do Friday weigh-ins for a while #collectingdata

Questions: I would like to put on some muscle. What do I need to delta to make this happen? What am I missing? Why are my priorities not reflected back? Why does “D-backs” sound like “D-bags” e’rytime? How do they make coffee that has notes of peanut butter and chocolate? And does that still make it Paleo? 

Sa | My butt is real sore from the repeat workout. The cleans felt nice and speedy, so much so that I wanted to see how they felt out the bottom. Dropped some lbs and finished the last 3 sets with a tall clean. I was feeling very “technically proficient” compared to my compadres in the “functional training area”. Do you even know what you’re trying to accomplish there, bruh?

sure would.png
The KnBUKB press (Nailin’ the acronyms – next up greeting cards and paint colors) are pretty solid on the right and crap on the left. Workin’ on it, man.

Su | Low back spoke to me a little during the row… Hike? Deadlift? The combo? But things felt fine on the extensions and lunges. How the eff do people hangout in the hammie trap between sets?!? I lept outta that contraption as soon as I fucking could each round. Fire! Mirrors are totally helpful during the Zerchers.

Your Mom

“A long time ago I learned not to explain things to people. It misleads them into thinking they’re entitled to know everything I do.” – Lisa Kleypas

friends with bennies

I think ‘your mom’ falls on the efficient axis (would we call that “easy”…?), but in the event you have a stiff crowd, here are some better ways to end a conversation.

Or you can shut it down before the conversation begins by soliciting someone for complimentary professional assistance via Instagram message, without so much as an introductory, ‘hello’. True story.

Complaining: another way to end it.


28 May | Su
Mobility | 3x
GA squat x 10
Monster walks x 10 ea direction
SA plank x :20

Warm-up | 3x
Row x 1:00
KB: swing – snatch – RDL
Slam ball x 5 @20#

Work |
A. SL Glute bridge hold [bench] 3 x :30 ea [:30]
B. GHD hip extensions 3 x 10
C. Power clean 10 x 2 (2@115, 2@125, 3@130, 2@135, 130#) [2:00]
D. SL RDL 3 x 10 ea (44, 44, 53#)

29 May | M
Warm-up | 3x
KB things @ 35#
BB RDL – PU row – BTN press x 5 ea
DUs x 20

Work | [Second favorite kind of cardio]
A. 10 x 3 ea (2@65, 8@75#) [1:00]
RDL – Hang power snatch – Back squat – BTN push press
B. EMOM x 10:00, rotating: (12:00)
Bench x 3 (4@80, 2@85#)
DUs x 30 (all UB except the bonus round)

Super stretch | 20:00

30 May | Tu
Mobility | 3x
Wall slides x 10
Bird doggies x 10 ea
Elbow plank + fwd reach x 10
Pope clammies x 15 ea

Warm-up | Swung around a 40# KB

Work | [Archive + mod]
A. Bike x 20:00
B. Row x 10:00 (only about 3:00 with my eyes closed)
C. 5x: (NFT, but… 10:15)
Goblet squat x 6 @33×1 (40#)
Jump lunge x 10
Wall walk + taps x 10

Stretch | 10:00


Su | Pre-gamed my workout with some Postino action with The Engineer and The Scientist. Maybe a little too close to my training, but look, I survived. Not my best workout, but a good burn – no pain. Adjusted the GHD machine following filming and found a better position. Hip extensions are way harder than the GHRs. I left my lifters on for the RDLs, and ooh did they make those feel nice!

M | Oh man, I really liked A, though it surprised me with how much it got me breathing. I was shooting for 5 sets at 85, which did not happen. The limiter was the hang power snatch. My technique felt decent, but I could not get a grip on the barbell. There were lots of bodies in the gym and it was pretty humid in there. Is that an excuse or an explanation…? Need to get myself a fanny pack for chalk. I was satisfied with how everything felt and my DUs were smooth and speedy, which seems to be a good indication that the body – or at least the CNS – is happy (okay, rested).

Tu | Really felt the row in the flutes. Part C had me sucking wind pretty good. Was accidentally an asshole in the turf area when a dude impeded my clearly demarcated area rather than picking up equipment that someone left that was in his way. I think I threw some shade as I took 15 seconds to move said equipment so he could monster walk further than 3” away from me. I’ve been calling these oblivious fuckers “landmines” in my head, but I am beginning to think I should call them “triggers”… 

Dirty Birds & Dollar Stores

“You know what’s better than chicken? Everything.” – Power Athlete keeping it real.

tumblr_mokibcicy91qz6f9yo1_r1_500
John Cooper Clarke, Evidently Chickentown

Recently, I was chatting with a non-gym friend about the change of my gymnasium environs from that of a CrossFit affiliate to the globo style.

He politely asked me how it was going, blind to the differences between the two, other than the Kool-aid and the mirrors. When I explained that most days I was really cool with the change of venues – recognizing the opportunities the shift in training has to offer, finding enough familiarity to hit the ground running, and appreciating ALL the amenities and ALL the cleanliness (yes, I will use your shower accouterments, towel service and sauna, thank you!) – some days, oh some days I reminisce for the warehouse. (This is where I refer to my own words on the matter.)

My friends response went something like this, “Ahhh, it’s like you’ve been a hoarder for years and you suddenly realized everything is covered in cat shit and filled with knick knacks from the dollar store.” Um… Yeah… Actually, no.

But his statement got me thinking. It is about taking a step back from what you’ve become accustomed to, and viewing what’s in front of you with fresh eyes. (Anyone else feel like they’re constantly checking themselves on that front? Anyone?) I think what my friend was trying to say is that the only difference between the two gyms, is my perception of what I believe them each to be. Man, I’ve got smart friends!

And here’s a great related read that touches on some of those old beliefs currently getting rewritten in my repertoire. Do any of them sound familiar with you?


29 Apr | Sa
Warm-up | 3x
Row x 1:00
ATYs x 5 ea
TVAs x 15

Work |
A. 5x:
BB press x 10 @33×1
Rope singles x 30
Monster walks x 10 ea
B. BTN press 4 x 5 @4112 (55 – fail on 5, 4 @50#): Rest x 2:00
C1. Half-kneeling bottoms-up KB press 4 x 6 (20#); right into
C2. Single-arm front rack carry x 20m ea (40, 3 @45#)
D1. [Single-arm?] DB snatch 3 x 6 (30, 35, 40#); right into
D2.Single arm bench @2121 (25, 30 – fail on 4R, 27.5# – fail on 6R)

Stretch | 10:00

30 Apr | Su
Warm-up | 3x
Row x 1:00
Slam balls x 5
DUs x 20

Work |
A. Power clean singles x 10 (135, 135, 140, 140, 145, 140#…)
B. Clean pulls 4 x 3 (175, 185#…); Rest x 3:00
C1. Cable pallof 4 x 10 ea (40, 45#…); right into
C2. FLR x :30

Stretch | 10:00

04 May | Th
Mobilize | 3x
GA squats x 10 ea
Elbow plank + fwd reach x 10 ea
Rev curl-ups x 10

Work | “Burns + Grows” [fave]
A. Bike x 20:00
B. Row x 10:00
C. 5x: Goblet squats x 6 @33×1(35#)
Jump lunge x 10 (ea)
Bear crawl x 20m [sub: FLR x :30]

Full stretch | 20:00


Sa | Conducted some pre-workout research regarding the tempo work, as I needed a refresher. Notes resulting from research – some shit just ain’t for keyboards:

tempo is for sketching
Did I get it correct? Sure felt correct

Hope I didn’t fuck up the tempo work. Was still a total tard with the single-under coordination…

Totally cracked myself up attempting them. Right side was sticky with the BTN’s. Dropped down to fiddy so I didn’t do the neck strain thing. Bottoms-up is humbling; watching the footage, looks like I could improve my technique, keeping my elbow in alignment.

Su | The power cleans felt off; slow elbows, which isn’t normally an issue. The pulls felt good. Dug the pallofs and plank action. Footage reveals I need to commit to the lunge on the pallofs; was doing more of a quarter squat thing.

Th | Holy crap that part “C” was fun times. Looks like I could get lower in the lunge on the jumping lunges as well as work on keeping my body in vertical alignment – no lean. Wanted to go heavier on the KB but still some weird shit going on at the bottom on my right side, and the 35#er allowed me to do the movement minus the weird shit. Subbed the FLR for the crawls as the alley way behind the benches was occupied by bros. Would really like to give this a shot with the crawls in the future.

RSN – that’s acronym for Random Site Note – the crew at BBS totally featured battle ropes this week – something I’ve seen a ton of at the new gym… Curious.

Walk the Talk

“I believe you can speak things into existence.” – Jay Z

motivational monday-01.jpg

One of this week’s favorite was the Muscle Mind Project’s interview with Rob MacDonald, the guy at Gym Jones who got over 400 cals on 300 FY. It was cool to hear him talk about his preparation for that test; twenty hours a week on the devil’s bike for months. It’s good to be reminded of all the preparation that it takes to accomplish such things. For anyone, blessed genetics or not.

Bobby’s Rules of the Gymnasium:

  • There’s no such thing as a free lunch. There’s a cost to everything. Be prepared.
  • Show up, don’t quit, ask questions.
  • Help foster a good gym/training environment. Make a contribution.
  • Make your walk match your talk.
  • Have fun.

And I liked what he had to say about goal-setting; for us regular folk to push past setting a singular goal, but instead create a set of ten sub-goals. My first stab:

  1. Have healthy enough shoulders to perform Murph 2017 Rx
  2. Back squat: 1.5 BW
  3. Press to handstand
  4. Legless rope climb
  5. Snatch: .75 BW
  6. Bench: .75 BW
  7. Pass all the booty tests: barbell, quarter, coffee cup, las manos
  8. Do my pistols without holding my toes
  9. Side plank with LL: no problem
  10. Free standing tick-tocks

Yep. That does feel more substantial than “get stronger”. What’s your list look like?


30 May | M
Hiking @ S Mtn

29 May | Su
Pillars |3x
Scaption x 8 (ooh soreness)
Hip hikes x 12 ea
Wall-pressing dead bugs x 1:00

Warm-up | 3x
Goblet squat x 5
BB Good mornings x 10
Row x 200m

Work | Clean pulls 7 x 2 (155,155,165#…)
Snatch balance 3 x 3 (60,60, 55#)
4 sets:
Box squats x 3 (115#)
BTN press x 5 (55#, 3 sets only)
GHR x 10
Banded SL RDLs x 10 ea

Stretch | 15:00

27 May | F
Warm-up | 3x
Run x 100m
KBS x 5
Goblet squat x 3
BB press x 5

Work | Class-y workout
20 rounds:
DL + H-hC + FS + S2O (95#)

Stretch |20:00

26 May | Th
Pillars |3x
GA squats x 8
Wall press + rotations x 10
TVA leg drops x 15

Warm-up |4x
AD x 1:00
El hombre push-ups x  7
Sit-ups x 10

Work | Ooooh-lifting
Power clean 6 x 1 (115,125,130,135,140,140#)
Clean 6 x 1 @ 85% of ‘A’ (115#)
Rack jerk 6 x1 across (115#)
3 sets:
Box hops x 10
SA seated press x 6 ea (25#)
Side bridge x 1:00 or max (1:00, :50, :50)

Stretch | 15:00


Th | Really felt like I was gonna nail that 140# on the power cleans. Not today. The last half of the cleans felt really strong and fast. The jerks were solid; feel like I am finally starting to get under it actively. Did the hops on the box because they felt way more stable than the on the padding of the bench. Are those training explosiveness? Interesting to see what part failed first on the side planks. QL and mid back for moi.

F | Just greasing the groove for Murph. Made the hang power cleans high-hang cleans, because, you know, I like to feel fast…

giphy

Su | Clean pulls felt really good; heavier than I typically go, too. Snatch balance were a little slow. Noticed my grip was pretty narrow, so I widened that out, which helped, but still dropped weight to make them speedy. Realized on the presses that maybe they were slow because the right shoulder was acting up. Stopped at 3 rounds on that movement because my trap kept trying to do the work, not the lat.

Let the Right One(s) In

“Crocodiles are easy. They try to kill and eat you. People are harder. Sometime they pretend to be your friend first.” – Steve Irwin

let the right one it

Ooh kinda heavy for a Sunday, Morgan.


28  Feb | Su
Hike @ South Mountain
Mormon + Fat Man’s Pass Loop

27 Feb | Sa
Work | O-lifting
Halting snatch pulls 5 x 3 (85,95,105#…)
Power snatch 7 x 1 (85#)
Power clean 7 x 1 (105,115,120,125,130#…)

Sunset hike | Phoenix Mountain Preserve

26 Feb | F
Work | 5 rounds:
AD x 1:00
Sled x 100m @115#
Row x 1:00
Banded hip bridges x 1:00


Just rolling through. Everything is feeling good…

fist pump steve.gif

Now to keep it that way. Didn’t go crazy with the weights on Saturday, but things felt good. Ray tinkered with my parts after O-lifting to see what the fuck is going on there. We’ll see what this week’s homework reveals.

I did perform two hikes this weekend. Feeling good after both of them. In all my years I can’t remember doing a sunset hike, except whilst camping. So I threw one in the mix and it was splendid.

IMG_4780
It got even better than this once the sun was almost completely down. Some shit the camera just can’t capture.

I’m thinkin’ I’m gonna to head to The Sups next Sunday to check out a new-to-me trail.

Ebb & Flow

“Life doesn’t get easier or more forgiving; we get stronger and more resilient.” -Steve Maraboli

life wears water wings
If life were a toddler in water wings

 

I just started listening to a new podcast by Stephanie Gaudreau over at Stupid Easy Paleo. On a recent episode of Harder to Kill Radio (yeah, how great is that title) she chatted with my girl Kate Galliett. They covered all the usual topics, but the part that had me hollering “yes!” at my iPhone was their conversation about mindset.

“Unpack that story. Fit for real life means you move well, you think well, and you move well through space and time, meaning you – as a whole human – carry yourself forward… You’re not held back by beliefs that are self-limiting.”

They continue on with a discussion about resiliency and being able to ebb and flow with whatever it is that life – and the people in it – bring to you. And how then, this whole-being fitness leads to self-evolution. (Yes!) And, like iterations of software, we become upgrades of our former selves. I find myself to be Leah 3.7, on the cusp of 4.0. There has definitely be 3 significant demarcated iterations amongst the incremental ones.

So, what version of yourself are you…?


27 June | Sat-Ur-day
MFR | 10:00

Warm-up | 3 rds:
Wall balls x10
Wall Press x10
HRPUs x8
V-ups x10
Mobility moves

Workout | EMOM! x30:00
Rotating:
Bench Press x5 (65×2, 75#xR)
DUs x30
Power Clean x1 + Hang Clean x2 (95×2, 105#xR)

Straaatch | 20:00

25 June | FriGAY!
Warm-up | Mobility:
Hip bridges
Clammies
SL Hip bridges

Workout | Front squat 5×1 (115,125,135,145,145#)
– then –
EMOM x10:00 (75#)
1-1/4 front squat x3 @50% of “A”
– then –
EMOM x10:00
KB swing x10 @44#

Stretch | 20:00

25 June | Thursday
Rehab Socks/Rest Day

24 June | Wednesday
Happy Hour Class!

Workout | 30:00 rotating
Farmer carries x100m (44s)
Wall walk x2
Row x400m
AD x30 cals
Rope x:50

Stretch Class | 20:00

23 June | Tuesday
Rehab Socks/Rest Day


This week, things felt a little tender and tight on the right side, so I backed off quite a bit and took a couple rest days. I hit the foam roller a little too hard on Monday and irritated things rather then expediting my recovery.

I don’t think it’s a single movement that fires up my hip region; I think it’s that I’m still in the process of re-establishing the brain-glute pathway and correcting my movement pattern on that side. Who knows how long it took to develop, so it’s understandable that it will take some time to correct. (I write that last line merely as a note to myself; I seem to have to constantly remind myself that this isn’t a matter of fixed or broken. It’s a process. The process is the goal.)

Moving on, Wednesday’s class workout felt good, though it was tougher than I’d anticipated! That row- AD combo was challenging.

I approached Friday’s workout with a, “Let’s just see how this feels…” mindset. I didn’t push it on the single rep front squats and was prepared to drop weight on the 1-1/4 version, but didn’t need to. I incorporated some “glute activators” in the warm-up – an effort to gain some mental awareness there. Between all the stimuli and the short shorts in the ‘nasium, sometimes I get distracted…

distractions
Ya herrr?

Okay, back to squats. Here are rounds 9 and 10 of the Front Squat EMOM:

Saturday things were feeling pretty good. Did some light MFR and a solid warm up. Chose to go with an EMOM as I wanted to do some work whilst keeping myself in check on the volume and the movement patterns.

Finally, and randomly, I dig using the skittle plates. It’s a bit of a mind game – they take up less space on the bar so I feel like I perceive that there is less weight loaded. Just an initial hypothesis, but I’ll be interested to see how things progress.

Today’s “Questions for TG” segment is brought to you by the latest and greatest from The Wolf. This week’s Paleo Solution Podcast features Coach Summers, and you know  how that guy keeps it real. They spend some time discussing the Jefferson Curl. I don’t know if this is a good demo but as I didn’t see a free version from GB, and seeing this guy has a beard…

I just (working on that) found it interesting what Coach Summers has to say – how it doesn’t matter how strong you are if you aren’t mobile. Word. I really liked that podcast episode.

06-27-01
Ate my body weight in protein for, what likely was, the first time ever on Friday. Holy shit, that’s work. Hopefully it gets easier as it becomes more of a habit… and after I have my tiger paws on the supps.